Learn how else you can do squats to maximize your leg and glute muscles. There are tons of exercises to improve the shape of your glutes and legs. Many girls believe that strength movements are the best among them, as well as explosive cardio. However, they completely forget that static loads can also bring excellent results. Today you will learn how the highchair against the wall exercise can help you make your legs even more attractive. You can do it at home and it doesn't take a lot of time.
Benefits of exercise high chair against the wall
The main advantage of this exercise is its accessibility. You do not need specialized exercise equipment, which allows you to work out at home. In addition, the exercise will help you to qualitatively stretch the muscles after strength training. Here are the main benefits of high chair exercise:
- effective in lowering the internal organs, as it allows you to reduce pain and return the affected organs to their normal position;
- allows you to improve your posture - this will not only make you even more attractive, but also extremely beneficial for the body, as the internal organs begin to function normally;
- develops a sense of balance;
- not contraindicated for flat feet - most power movements cannot be performed with this disease, but not exercise a chair against the wall;
- accelerates blood flow and relieves swelling;
- is an excellent means of preventing herniated discs, as it strengthens the vertebral column;
- static exercises can improve concentration;
- improves the work of the cardiovascular system;
- isometric exercises are extremely effective and have been proven by scientists.
Exercise chair against the wall: which muscles work?
To assess the degree of effectiveness of any exercise, you should figure out what muscles it can use in the work:
- quadriceps - located on the front surface of the thigh and, with proper pumping, gives a beautiful silhouette to the legs;
- gluteal muscles - there is no such girl who would not want to make her ass even more elastic;
- back and neck muscles;
- abdominal muscles;
- calf muscle;
- hands.
When you start doing the exercise chair against the wall, you will immediately feel. As all of the above muscles are actively working. They are in constant tension, which is one of the main factors for strengthening. We have already talked about the benefits that this exercise brings. It is possible to talk on this topic for a very long time, but it is still not worth dwelling on this topic. The only point that I also want to draw attention to is the ability to strengthen the ligaments with the tendons. This is very important, since most often it is the articular-ligamentous apparatus that gets injured in athletes.
Technique for performing the exercise high chair against the wall
Be sure to do a good warm-up before completing the main part of the lesson. Now let's take a closer look at how to properly perform the chair exercise against the wall:
- Press your back against the wall, placing your feet parallel to each other at the level of the shoulder joints.
- If you are just starting to perform the chair exercise against the wall, then you can stretch your arms down, resting them against the wall. This will give you a more stable position.
- Inhaling air, begin to descend, as if sitting on a chair. In this case, the back should slide along the wall. Once your thighs are parallel to the ground and your shin is perpendicular, stop the movement. The back of the head should be pressed against the wall, and the gaze should be directed forward.
- Freeze in this position and contract the muscles of the whole body. Your breathing should be even and all breaths should be counted. Hold a static position until you feel that it has become completely impossible to tolerate.
- Begin to slide smoothly up the wall, trying to push yourself out of the sitting position. It should be noted that it is the upward movement that is most effective for the buttocks and thighs, and in a static position all the muscles of the body also actively work.
Exercise high chair against the wall can be performed in two or three sets with a minimum pause for rest, but do not leave the wall. At first, you may find it difficult to do this kind of training volume and should be limited to one set. It is important in the future to bring the number of approaches to the above and to be in a static position for the longest possible time.
Options for exercise high chair against the wall
Above, we talked about a lightweight version of this movement, with which you should start. As your fitness level increases, you need to increase the load to get good results. Here more complex types of this movement will come to the rescue, which will now be discussed.
Without wall support
In fact, this movement is analogous to the step transition in wushu "mabu", although outwardly it resembles static squats. As you exhale, lower your body to parallel with the hip with the ground. In this case, the lower leg is located strictly vertically, the back is straightened, and the gaze is directed forward. It is for this that you performed the first time the chair exercise against the wall in order to learn how to take the correct position.
Stretch your arms in front of you parallel to the ground, palms facing down. If you have a sufficient level of training, then you can take dumbbells in your hands to make movement more difficult and provide a higher load on the muscles. As soon as your strength is exhausted, lift your body up. We recommend doing three sets.
Pistol
This exercise is known to all of us even from school physical education. In the classic version, this movement must be performed without support on the wall, but at first it will be difficult to achieve this. While it's worth a try, to increase stability, hold on to some kind of secure footing. Correct movement technique involves keeping your back straight. And the straightened leg should be as parallel to the ground as possible.
With fitball
Many girls have a fitball at home, which can also be used when doing the exercise, a high chair against the wall. Thanks to this simple sports equipment, you can additionally use the stabilizing muscles of the back. The technique is similar to the first exercise we have considered, but a fitball is located between the wall and back.
How do static exercises differ from dynamic ones?
Dynamic exercises are performed in motion, and this is one of the main differences in comparison with static ones. Dynamic movements allow you to build mass or build muscle. Static, by the way, they are also called isometric, are primarily intended to strengthen the ligaments. You probably know the name of Alexander Zass.
This man is the founder of the national direction of static gymnastics. In his opinion, the basis of physical strength is precisely strong tendons and complete muscle control. You can agree with his other statement that strong arms are better than huge biceps. If a person has large muscles, but he is not able to fully use them in ordinary life, then there is little benefit from them.
Stand "wall" in martial arts
Today we talked about such an effective exercise as a highchair against the wall. In fact, it is analogous to the "wall" combat stance, and the difference lies in the absence of a wall behind the fighter's back. In wushu this position is called "mabu", and in karate - "kiba dachi". If karatekas use the "wall" to further advance to the side, then in wushu the position is static, but it is important to maintain mobility.
If we talk about the differences between the stance in martial arts and the exercise we have considered today, our version affects mostly the leg extensors. The East Stance uses the gluteus muscles to a greater extent. To take the mabu stance, the legs are spread out to double the width of the shoulder joints.
The feet are parallel, but the toes are slightly turned inward to increase the stability of the body. Note that in "kiba dachi" the socks are directed outward. Bend your knee joints so that they do not extend past the level of your socks and your hips are parallel to the ground. The body is straightened, and the gaze is directed forward. Also, your buttocks should be flush with your knee joints.
Effective exercise for strengthening the buttocks "bike"
Let's take a look at another very effective exercise that is, right, dynamic - the bicycle. Thanks to it, you can strengthen the muscles of the abdomen and buttocks. It is these areas of the female body that are the most problematic and girls are constantly looking for a way to develop them.
In the course of scientific research, it has been proven that cycling helps to eliminate adipose tissue from the legs and abdomen. However, it should be remembered that in order to obtain the desired result, you also need to eat right and exercise regularly. You must understand that fat is not disposed of in one place, but is burned throughout the body. Moreover, at first, the lipolysis processes are activated in the upper part of the body.
The actual weight loss formula is not a secret and for this you need to consume less energy than you expend. Only due to the artificially created calorie deficit, the body activates the lipolysis processes. However, let's return to the movement we are considering now and find out which muscles are involved in the work.
All abdominal muscles work as actively as possible when performing a "bicycle". In addition, the glutes, muscles of the lower back and thighs are involved. In this case, the load is evenly distributed between the legs, which allows you to develop the body harmoniously.
Take a supine position with your legs extended forward. Lift your shoulder joints and place your hands behind your head. It is very important to ensure that the lumbar spine does not lift off the ground. Raise your legs and bend them at the knee joints so that your hips are at a 45-degree angle to the ground. After that, begin to perform alternating movements with your legs, as if moving on a bicycle.
The ideal way to perform the movement is to touch the knee and elbow joints. However, it will be difficult for beginners to achieve this, but striving for such a technique is necessary. Movements must be uniform and jerks must be avoided. According to research, the "bike" movement in terms of the effectiveness of pumping the buttocks is second only to squats and gluteal bridge.
How to perform a highchair against the wall, see below:
